Name: Playbook - Samantha Russo - Booty focused lower body
Uploaded: 2023-10-02T23:23:07.634Z
Duration: 40 min
Description: Booty focused lower body

Short on time? Try this 4 exercise only booty focused day!

- lying flat on the ground with the bar hovering over hips
- With both knees bent to 90 degrees 
- tuck pelvis and push through heels to lift barbell — lower glutes to the floor and press back up

Barbell hip thrusts

- Start with dbs in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Place one foot up onto the box and grab the handle —push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Cable Weighted Step-ups

- adjust the back extension machine so that your hips are at the top of the pad
- grab weight
- tuck pelvis & squeeze glutes to lift your body up
- slowly lower back down

Booty focused lower body

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